Week of 7/15-20

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We are big fans of carries or holds when there is no room or no point to change positions. They are tough, mentally draining, humbling and….highly functional to your life as a member of planet earth. Sure you pick stuff up in your life but more often you pick up something that has to be moved somewhere else.

Hey….wanted to share some text we wrote to one of our members who reached out to us because of lacking motivation from stress and traveling at work…

“As far as your situation, seems like you need to not be so hard on yourself from a competitive aspect. I can totally identify with you. I think most people go through cycles where they are highly motivated and periods where they are less so, likely due to increased stress, scheduling etc. I think that’s just part of life. I know for me when we moved the gym I didn’t do or care to do a CF class for like 2 months and once things finally settled I was self conscious to be in a highly competitive class. That is one of the downfalls of the CF system and one of the reasons we have started adding foundational workouts and a more personalized approach. If people are intimidated to come to class/ come back to class then the system is ineffective.  Try to tweak the way you think about CF or exercise in general to more of an absolute necessity for an optimal functioning YOU.  I mean I know when I don’t exercise, I’m more stressed, sleep worse, more irritable, make poor nutritional choices etc. Honestly it is the glue that holds all these variables in a positive position. “

On that note, we are starting to tweak a few aspects of our membership for those that want/need more accountability to their goals…be it for major health concerns or maybe just because they have slacking tendencies. Whatever the reason, check in with Jon or Karen if you think this is you. Anyway, enjoy the week and get outside! Supposed to be HOT and the ocean is a prime temp right now so take advantage.

General Warm-up for the week is

1o Minute Turkish Get-Ups (2 reps per minute rotating sides on the minute)
Work light to heavy if inexperienced or pick 1 weight that is challenging but do-able for the 10 mins. Turn the outside world off and focus on each step please.

Monday 7/15 (Strength)

Specific Warm Up
Partner alternating  DH Pull-up ladder
1-2-3-4-5-6  x 3
No Bands! Partners help to lift feet if needed.

WOD & Foundational

Deadlifts 225/135#
Lateral bar Burpees

*Foundational Modify DL to safe weight 40/50% 1RM and cap at 15 mins

Supplemental (10 min Cap)

Teams of 3 alternating @ Burnhams if possible… SHHH keep it down on the street!
100 m sprint x 10 per person or 10 minutes

Day 15 of Weakness= 15 Reps

Tuesday 7/16 (Strength Endurance Focus)

Specific Warm Up
Goblet Squat ladder w partner.

WOD & Foundational

5 Rounds for time of
7 Goblet Walking Lunges (side)
10 Perfect Push-ups
400 m run

30-20-10 of  Coach assigned weakness elements

Day 16 of Weakness= 16 Reps

Wednesday 7/17 (Benchmark Day)

Although we don’t have a board for this it IS a benchmark in that it is recurring. Don’t shy away.

Specific Warm Up
Set-up for WOD.

WOD & Foundational

“Tail Pipe”
Three rounds with Partner
Partner 1: 250m Row
Partner 2: KB Front Rack Hold 53/35#

10 min Cap

then Starting at 10:00 mins

Modified “Crack Pipe”
Three rounds with Partner
Partner 1: Gimme Gimme 4 Lengths
Partner 2: KB Overhead Hold 26/18#

10 min Cap *

then starting at 20 mins

“Sewer Pipe? ”
Three rounds with Partner
Partner 1: 0.3 Miles Airdyne
Partner 2: Suitcase hold 72/53#

10 min Cap

*Work does NOT commence until holder is in position.  10 Burpee Penalty per team for every hold broken to be done during the 3 min rest period.  Get the work done quick and you get more time to rest. You can start anywhere.

5 min easy run

Day 17 of Weakness= 17 Reps

Thursday 7/18 (Strength Focus)

Specific Warm Up
4x 30/30 Broad Jump/ Plank

Clean  Ladder for Quality/Load

Start with an appropriate # given your ability
Do 3 Reps ( 1 Hang Power Clean, 1 Power Clean, 1 Squat Clean)
Guys add 20#/ Ladies 10#
Do 3 Reps
Guys add 20#/ Ladies 10#

*Etc till you fail …then work your way back down to starting. All reps should be thought of as “single” movements

30 min Cap. Please replace smaller weights with larger ones when you can so that we have enough to go around. You can partner up for this too to help manage rest cycles.

Movement focus rather than Load


KB Russian Swings

Day 18 of Weakness= 18 Reps

*remember “Sport Night” this night….lets go paddle and swim! OK?

Friday 7/19 (Strength/ CV Grinder Focus)

Specific Warm Up
1-2-3-2-1-2-3  Alternating  Reps with Partner

ADV – Wall Walks
INT- HSPU or Neg
BEG- Heavy Strict KB Press



Five rounds for time of:
7 Muscle-ups
21 Burpees

In honor of Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

*Modify MU’s based on ability
Chest to Bar – Banded Transition

20 min Amrap

7 Pull-ups (hard)
7 Perfect Push-ups
21 Burpees


Day 19 of Weakness = 19 Reps

* Remember CFCA Harbah cruise is tonight! Don’t miss da Boat! Don’t over indulge if you plan on doing the Blackburn.

Saturday 7/20 (Power Endurance)

If your not doing the Blackburn Challenge you are doing this….Hold On!

40 min Partner KB Complex

Ascending/Alternating Reps 1,1,2,2,3,3,4,4 etc.
1 rep = 1 KB Deadlift, 1 Double Swing clean, 1 Front Squat, 1 Push Press, 1 Walking Lunge (side)
When Kettlebells are dropped, the RESTING partner must do 1 length of the gym bear crawl before the working partner can resume his/her reps.

ADV 53/35
INT 44/26
BEG 35/18

Day 20 of Weakness= 20 Reps


If you ARE doing the Blackburn, plan on light activity Thurs & Fri.  If your not…plan to come to CF.

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